SteelFlex XE-6400, XE-7400 User Manual

User Manual

XE-6400/7400ELLIPTICAL

ELLIPTICAL

Safety Instructions.............................................................................................

Moving ................................................................................................................

XE-6400 Console Panel Functions....................................................................

Keys.....................................................................................................................

Quick REF. Opereating Instructions.................................................................

XE-7400 Console Panel Functions....................................................................

XE-7400Window Displays..................................................................................

Shift Display........................................................................................................

Keys.....................................................................................................................

Program Keys......................................................................................................

Quick REF. Opereating Instructions..................................................................

Manual Workout..................................................................................................

Pre-porgram Workout.........................................................................................

Random Workout................................................................................................

Using the Heart Rate Control.............................................................................

Transmitter Strap Placement.............................................................................

Heart Rate Control..............................................................................................

Cruise Control.....................................................................................................

Developing A Fitness Program..........................................................................

Flexibility.............................................................................................................

Warning................................................................................................................

Exercise Guidelines............................................................................................

Targer Heart Rate Zone......................................................................................

Achieving Your Fitness Goals...........................................................................

Sample Goals......................................................................................................

Keeping An Exarcise Diary................................................................................

Heart Rate Conversion Chart.............................................................................

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ELLIPTICAL

IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS

When using an electrical product, basic precautions should always be
followed, including the following:
Read all instructions before using this exercise product.
Your STEELFLEX ELLIPTICAL is self-generating (requiring no external
power source) and in this mode must be pedaled to power-up the console.
Alternatively, the Elliptical can instead be plugged into an outlet using the
included power supply.

WARNING!

To reduce the risk of burns, fire, electrical shock or injury to persons:
Use this exercise product for its intended use as described in this Owner's
Guide. Do not use attachments not recommended by the manufacturer.
Never drop or insert any object into any opening.

Do not remove the Elliptical side covers. Only an authorized STEELFLEX
retailer should perform Service.
Never operate this Elliptical if it has a damaged cord or plug, if it is not
working properly, if it has been damaged, or immersed in water. Return
the Elliptical to a retailer for examination and repair.
Do not use outdoors.

CHILDREN

Keep children off your STEELFLEX Elliptical at all times.

When the STEELFLEX Elliptical is in use, young children and pets should

be kept at least 10 feet away.

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SAFETY TIPS

ELLIPTICAL

OTHER SAFETY TIPS FOR YOUR STEELFLEX ELLIPTICAL

CAUTION!

If you experience chest pains, nausea, dizziness or shortness of breath,
stop exercising immediately and consult your physician before continuing.

Do not wear clothing that might catch on any part of the Elliptical.
Read this Owner's Guide before operating this Elliptical.

CLEANING

Clean with soap and slightly damp cloth only; never use solvents.

2

ELLIPTICAL

Your STEELFLEX Elliptical has a pair of transport wheels built into the front
legs.

To move the STEELFLEX
Ellipitcal, firmly grasp the
rear foot assembly,
carefully lift and roll on the
transport wheels.

Caution: Our Elliptical is well-built and heavy. Take caution and use
additional help if necessary.

MOVING

3

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4

C

ONTROL

P

ANEL

A

ND

WINDOW

D

ISPLA

YS

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KEYS

Used to scan time,distance,speed,calories and pulse.

Used to set distance and calories during set up.

Clear time and reset by holding the clear reset button
down for 3 seconds.

Used to turn console on.

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WITH EXPRESS COMMAND KEYS

The following is a quick overview of the basic operating features of your product.

Getting started

1. Press Reset

This will activate the LCD display.

This will allow you to scan distance, speed,time,calories and pulse.

2. Press mode

3. Use the

arrows to adjust the distance and calories to

accommodate for a better workout.

CHANGING RESISTANCE

There are two ways to increase your workload. You can pedal faster, or you can
turn the tension knob. The tension knob is located below the console. The
tension knob will adjust to one of 16 levels of resistance.

QUICK REFERENCE OPERATING INSTRUCTIONS

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C

ONTROL

P

ANEL

A

ND

WINDOW

D

ISPLA

YS

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Time:

Indicates elapsed time after pressing start (0-99 minutes and 59 seconds).
Can also be set to count down.

Work Level:

Indicates what level you are working at, from level 1 to level 16.

Distance:

Indicates miles traveled in.01 mile increments up to 99.9.

Watts:

A measurement of your expended energy. May be used to evaluate and
quantify your fitness progress over time.

RPM:

Shown as revolutions per minute. Improve cycling technique while reducing
leg muscle fatigue by pedaling between 80 & 100 RPMs.

METS:

One Met is the amount of energy your body uses at rest. If a physical activity
has an equivalence of six METS, its energy demands are six times that of your
resting state.

Heart Rate:

Shown as beats per minute. You can monitor your heart rate at any time
during a workout.

Calories:

Indicates estimated accumulated calories burned, based on weight,
distance, workload and time.

NOTE:

This information will only display as long as you continue pedaling.

W

INDOW

D

ISPLA

YS

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FINISHING

When your workout is complete the display windows will begin flashing
your workout information, allowing you to record it in your personal
logbook.

NOTE:

This information will only display as long as you continue pedaling.

SHIFT DISPLAY

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Toggles readouts in message center from primary to
secondary. Also allows message center to scan or
rollover between the two if pressed and held. This is
done only during run mode (after start has been
pressed).

Begins workout. Moves user from set up to run.

Used to set variables during set up. Change work
level/watts weight/time/age during run mode.

Enter variables.

10-key pad-1-0 Adjust variables during set up. Adjust
level/watts/weight/time/age workload during run mode.

Clear time and reset by holding the clear reset button
down for 3 seconds.

KEYS

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Used in set up to get user directly to desired workout. Each key includes an
LED to let user know which workout they are in or have selected. Enables
user to change programs during workout.

MANUAL

RANDOM

INTERVAL

HEART RATE CONTROL

WEIGHT LOSS

FAT BURN

PROGRAM KEYS

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WITH EXPRESS COMMAND KEYS

The following is a quick overview of the basic operating features of your
product. While more detailed operating instructions are on the following
pages, these quick references will familiarize you with the basic operating
procedures you need to get started.

QUICK START:

(Manual Workout Only)

Press

PROGRAMS:

Set your weight using keys

Press

For additional random profiles (RANDOM KEY)

Set program level using key (pre-programs only)

Press

Set time using keys (15:00-99:00) or number key

Press

Press

Adjust workload using keys

QUICK REFERENCE OPERATING INSTRUCTIONS

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QUICK REFERENCE OPERATING INSTRUCTIONS

H

EART

RATE C

ONTROL:

Press Press

1.Set HR

Enter HR using Press

2.Set AGE

Enter using Press

3.Press

C

RUISE CONTROL:

Enter workout while wearing heart rate transmitter or holding contacts.
(Heart rate will display in heart rate window).
When you reach desired heart rate press(HEART RATE CONTROL)
Cruise Control

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MANUAL WORKOUT

2) "LONG VERSION''

Begin pedaling (computer starts up at 25 RPMs)
Message center reads:

SET WEIGHT 150

(150 is default weight value)

Use either the key or the 10-key pad to set weight

Message reads:

PRESS ENTER

Press

Message reads:

SET TIME

30:00

Use either the key or the 10-key pad to set time (15:00-99:00)

Message reads:

PRESS START

or select function

Press

There are two ways to use the machine in manual mode:

1) TO START

Begin pedaling (computer starts up at 25 RPMs)
Message center reads
SET LEVEL
Press

Message center reads

SET WEIGHT 150

(150 is default weight value)

Press

NOTE: Time default to 30:00

User adjusts workload while in workout

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MANUAL WORKOUT

Message reads:

PRESS ENTER

Set LEVEL 3

Press

Using key or the 10 key pad to set level

Message reads:

PRESS START

NOTE:

User can move to any other workout by pressing the desired workout key.
The workout will resume at a level compatible to the level the user was in.
See earlier instructions for entering heart rate workout.

NOTE:

The time will count down to 00:03 and beep at each second until 00:00, then
the timer will count up.

NOTE:
Information is held for 30 seconds if pedaling stops. After 30 seconds of
inactivity, all information resets to "0"
NOTE:
While selecting work level for workouts, level is displayed in its window along
with corresponding wattage.
NOTE:
Adjustment to work load in manual mode is done by wattage not work level.
User makes adjustment by pressing. Adjustments are made in
10-watt increments. If key is held for 5 seconds scrolling of
wattage runs faster.

NOTE:

User may go into any other workout by pressing the workout key they want to
use. Only exception is heart rate control/cruise control-user must either be
wearing Polar transmitter or holding hand contact pad.

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Begin pedaling
Message reads:

SET WEIGHT

Use keys or 10 key pad to set weight

Message reads:

PRESS ENTER

Press

SELECT WORKOUT

Press Desired WORKOUT Key

LED on workout key is lit. Profile of workout appears in dot matrix.
Message reads:

SET LEVEL

USE keys or 10-key pad to set level.
As level is changed, work level appears in that window and corresponding
maximum Watts for that workout level appears in its window.
When key is released, message reads:

PRESS ENTER

Press

PRE-PROGRAM WORKOUT

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PRE-PROGRAM WORKOUT

Message reads:

SET TIME 30:00

Use Keys or the 10-key pad to set time.

Message reads:

PRESS ENTER

Press

Message reads:

PRESS START

Press

NOTE:

If start key is pressed any time during set up, workout starts using whichever
parameters have been entered to that point.

REMINDER:

The key allows user to change the value of parameter to be entered during
set-up. During run mode, pressing will reset time and distance. In effect,
restarting the workout.

NOTE:

When in run mode user may switch from one workout to the next selected,
joining the workout in process at the same time as the previous workout.

EXAMPLE:

Working out in weight loss at the 15:00 mark, user pressed CV Workout,
computer and readout reflects move to CV Workout and resumes
countdown at 15:00.

NOTE:

User is allowed to adjust level during run mode by pressing
either key. Remainder of workout will follow program relative
to new level selected.

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Begin pedaling
Message reads:

SET WEIGHT 150

Use keys or the 10-key pad to set weight

Message reads:

PRESS ENTER

Press

Message reads:

SELECT WORKOUT

Press

LED on workout key is lit.

Message reads:

SET LEVEL

Use key or the 10-key pad to set level.

NOTE:

As level is being selected number of level appears in work level window with the
corresponding wattage maximum for the program in the watts window. Profile of
random program appears in the dot matrix.

RANDOM WORKOUT

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When keys are released message reads:

PRESS ENTER

Press

Message reads:
SET TIME 30:00

Use Keys or the 10-Key pad to set time (15:00-99:00)

Message reads:

PRESS ENTER

Press

Message reads:

PRESS START

Press

NOTE:

User may select another random by continuing to press the random key until
they find a profile they like.

NOTE:

These pre-programmed levels are limited to predetermined Watts. If user
wants to increase resistance above that, they can use the
keys to increase to available machine maximum (450)
Watts for the XE-7400.

NOTE:

User can move to other workouts from this workout as well.

RANDOM WORKOUT

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ABOUT HEART RATE CONTROL

Your STEEL FLEX Elliptical offers two options for Heart Rate Control and
Feedback; you may choose to use the convenient Hand Contact Bars or the
hands-free Wireless Chest Transmitter (recommended for the Heart Rate
Control Program).

CONTACT BAR HAND POSITION

Place the palm of your hands directly on the Contact Pads. Both hands must grip
the bars for your Heart Rate to register.

WIRELESS CHEST TRANSMITTER

Prior to wearing the Strap on your chest, moisten the two rubber contact strips with
several drops of water and spread about with your fingers.

USING THE HEART RATE
CONTROL

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Center the Transmitter Strap just below the breast or pectoral muscles
(1 to 2 inches). Women should be

careful to place the transmitter below their bra line. Initially, the transmission
signal for heart rate may be erratic or non-existent. Perspiration on your skin
is necessary for proper transmission. In most cases, by the end of your
warm up, transmission becomes consistent and accurate. If not, saline
solution should be used to moisten the sensors on the back of the strap.
If no transmitter is available, hold contact pads on handle bars to get heart
rate. The Heart light on the LED will flash, showing that the heart rate signal
is received.

Logo

TRANSMITTER STRAP
PLACEMENT

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TO USE TARGET HRC WORKOUTS:

Begin pedaling (computer starts up at 25RPMs)

Message reads:

SET WEIGHT 150

Use keys or 10 Keypad to set weight.

Message reads:

PRESS ENTER

Press

Message reads:

SELECT WORKOUT

Press

Message reads:

PRESS ENTER

Press

Message reads:
SET HR 80 (80 default value for heart rate)

Use keys or 10 Keypad to set heart rate.

Message reads:

SET TIME 30:00

Use keys or 10 keypad to set time.

HEART RATE CONTROL

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ï

Message reads:

PRESS START

Press

Message reads:

WARM UP

Time will count up until heart rate reaches minus 10 beats from target.

Message reads:

BEGINNING HR

When user reaches end of time entered, computer beeps and begins
counting up.

Message reads:

COOL DOWN

All other data continues to accumulate.

HEART RATE SAFETY PARAMETERS

Your STEEL FLEX product computer software is programmed with the
following safety parameters:

If your heart rate exceeds your target by 12 beats, there will be a 30%
reduction in workload to reduce your heart rate.
If your heart rate exceeds your target by 20 beat, the unit will
automatically shut off as a precautionary measure. (Be cautious when
selecting your target heart rate as determined by your physician).

NOTE:
If user changes workload manually during any heart rate workout, they will
exit from the heart rate workout and be transferred into the manual workout.

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Here's the simplest way to enter target heart rate training. While in any
workout, you can easily use the Target Heart Rate Control by simply
pressing the Target Heart Rate Key.

Secure heart rate transmitter around chest or hold on to contacts.

Begin workout, heart rate will be displayed as it is picked up. When you
reach desired heart rate, press

NOTE:

To change target heart rate either use the 10-key pad to set new target heart
rate or press the cruise control key. If the 10-key pad is used, computer will
adjust to new workload either by adding or taking away resistance to help
user get to new target heart rate.

Or just press again.

HEART RATE SAFETY PARAMETERS

Your STEEL FLEX product computer software is programmed with the
following safety parameters:

If your heart rate exceeds your target by 12 beats, there will be a 30%
reduction in workload to reduce your heart rate.
If your heart rate exceeds your target by 20 beat, the unit will automatically
shut off as a precautionary measure. (Be cautious when selecting your
target heart rate as determined by your physician).

NOTE:

If user changes workload manually during any heart rate workout, they will
exit from the heart rate workout and be transferred into the manual workout.

CRUISE CONTROL HEART RATE CONTROL

CRUISE CONTROL

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Warm Up:
Warming up is an extremely important phase, but unfortunately, it's often an
activity that is ignored and painful, frustrating muscle pulls or strains may
be the result. There are two goals for warm-up: warming up the muscles
of the back and the extremities ( so that you can stretch them without injury),
and slight acceleration of the heart rate so the body can move gradually
into the target heart rate.
Warm-ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping side to side and swinging your
arms walking at a pace of about 3.5mph, ect. (your heart rate should be
between 90-120).
A gradual warm-up will do the following:
Produce faster more forceful muscle contractions.
Increase your metabolic rate so oxygen is delivered to the working muscles
more quickly. Leads to efficient calorie burning by increasing your core body
temperature Prevent injuries by improving the elasticity of your muscles.
Allow you to work out comfortable longer because your energy systems are
able to exercise, preventing the buildup of lactic acid in the blood.
Improves joint range of motion.
Psychologically prepares you for higher intensities by increasing your
arousal and focus on exercise.

Warm-up: Warm-up 5 to 10 minutes before aerobic activity.

Duration: Maintain your exercise intensity for 20 to 60 minutes.

Cool Down: Gradually decrease the intensity of your workout,
then stretch to cool down during the last 5 to
10 minutes.

NOTE: If weight loss is your major goal, a minimum of 30
minutes of aerobic activity five or more times per
week is recommended.

DEVELOPING A FITNESS
PROGRAM

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Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to meet
the callenges of daily life. Fortunately there's a positive reinforcing cycle
between flexibility and activity. Adequate flexibility enables you to maintain
an active lifestyle, and an active lifestyle makes an important contribution
to maintaining adequate flexibility. These relationships grow stronger the
older we become.

When should I stretch?

Any time is a good time to Stretch. In the morning it can work out the kinks
in your back, at work, you can relax your neck and shoulders, and after
work stretch out your lower back. However, your should never do your
stretches before you have had a chance to warm your body up.

How should I stretch?

Perform the following stretches slowly and smoothly until you feel a slight
tugging sensation on the muscles involved. Don't stretch to the point you
feel pain, and don't bounce you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will
keep you from bouncing.

1. Calf (back of lower leg)

a. Straight knee start with the leg to be stretched approximately
three feet from the wall and the opposite leg on step forward.
Lean toward the wall, keeping your heels down and feet turned
in slightly.
b. Bent knee start same as above, but move approximately one
foot closer to the wall and bend the knee of the back leg to be
stretched.
c. Repeat using the other leg.

FLEXIBILITY

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FLEXIBILITY

2. Iliotibial Band (outside of hip)

3. Lower Back, Hips, Groin, and Hamstrings

a. Start with the leg to be stretched one step back and behind the
opposite foot. Move your hips sideways toward the side of your
body being stretched. Keep the upper body away from the wall
and do not bend forward.
b. Repeat using the other leg.

a. Stand with the feet about shoulder-width apart and pointed
straight ahead. If you are pretty flexible and need more of a
stretch, cross one leg in front of the other for a few stretches,
then switch legs.
b. Slowly bend forward from the hips, always keeping your knees
slightly bent.
c. Stretch only to the point where you feel a tugging in the back of
your legs.

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FLEXIBILITY

4. Side Bends

5. Quadriceps (front of thigh)

a. Stand with your feet about shoulder-width apart and toes pointed
straight ahead. Keep your knees slightly bent, one hand on
your hip; extend your other arm up and over your head. Slowly
bend at your waist to one side, toward the hand on your hip
b. Extend both arms overhead. Hold your right hand with your left
hand and bend slowly to the left, using your left arm to pull the
right arm gently over the head and down toward the ground.
c. Repeat with other side.

a. Lying on our stomach, pull the heel toward your buttocks with
the opposite hand. Keep the thigh of the leg being stretched
close to the leg on the floor.
b. The same stretch can be done standing. Do not allow the thigh
to come in front of you and do not bend forward at the waist.
c. Do this exercise twice-once on each leg.

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FLEXIBILITY

6. Groin (inside of thigh)

7. Hamstrings (back side of upper leg)

8.Gluteus (back of hip)

a. Sit on the floor with the soles of your feet together. Gently push
knees down toward the floor with your elbows.
b. Stand with your feet three to four feet apart and turned out
slightly. Keep the knee of the leg to be stretched straight, and
bend the opposite knee as you move your body toward the
bent leg. Keep your toes pointed forward.
c. Repeat using the other leg

a. Sit with one knee bent and the leg to be stretched out straight.
Reach for the toes of the straight leg with the right hand and
then the left hand.
b. Repeat with the other leg.

a. Lie on your back. Pull one knee up to your chest while keeping
the opposite leg down on the floor with the knee straight.
b. The same may be done standing.
c. Repeat with the other leg.

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FLEXIBILITY

9. Anterior Tibialis (front of shin)

10. Iliopsoas (lower back)

a. Stand with all of your weight on one leg. Extend the opposite
leg forward and flex and point at the ankle.
b. Repeat with the other leg.

a. If you have a neck problem, be very careful with this stretch. In a
sitting position (on a mat or rug hold your knees with your hands
and pull them to your chest).
b. Gently roll up and down your spine, keeping your chin down
toward your chest. This will further stretch the muscles along
the spine.
c. Try to roll evenly and with control. Roll back and forth 4 to 8
times or until you feel your back loosen.

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Consult your physician to determine your target heart rate before using
the heart rate control mode of this product!
The above chart is to be used only as an average reference point and is
in NO WAY a recommendation of your personal abilities!
Medications may affect your heart rate. Consult your physician for specific
advice before exercising.

Do not use this product if you have an acute illness, cold or fever.

STOP EXERCISING IF ANY OF THE FOLLOWING OCCUR:

YOU FEEL FAINT OR DIZZY
YOU EXCEED YOUR MAXIMUM HEART RATE AS SET BY YOUR
PHYSICIAN.

WARNING

EXERCISE GUIDELINES

The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines, for healthy aerobic activity:

Warm-up: Warm-up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down:Gradually decrease the intensity of your workout, then

stretch to cool down during the last 5 to 10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30 minutes of aerobic
activity five or more times per week is recommended.

ELLIPTICAL

Your Target Heart Rate Zone is a percentage of your maximum heart rate.
Target Zone will vary for each individual, depending on age, current level of
conditioning, and personal fitness goals. The American College of Sports
Medicine recommends working-out at a Target Heart Rate Zone of between
60% and 70% of maximum heart rate. See the chart below for convenient
reference.

EXAMPLE:

For a 35-year old user: find AGE along the
bottom of the chart, follow the AGE column
up to TARGET ZONE bar. RESULTS: 60%
of maximum Heart Rate = 111 Beats per
Minute, 75% of maximum Heart Rate = 139
Beats per Minute. With this Target Zone of
111-139 Beats per Minute it is best to enter
an average Target Heart Rate of about 118
Beats per Minute into the Console.

TARGET HEART RATE ZONE

The following chart
explains how to
determine your target
heart rate for varing
levels of intensity.
The different levels of
intensity will help you
achieve different
objectives.

32

1 50-60%

Zone intensity Goal

(%MHR)

Mode

2 60-70%

3 70-80%

4 80-85%

5 85-100%

Improve health and
well-being, decrease
stress, reduce risk factors,

Weight management and
optimal fat burning

Aerobic fitness,

Aerobic / Anaerobic fitness

Anaerobic fitenss for peak
performance and competition

Interval runs to increase
VO2 MAX, speed, economy,
and form.

Increase speed and
improve stride.

Faster pace,
improve stamina.

Easy pace, longer
duration to bulid
endurance.

Very easy, conversational
pace.

Training Zones

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Each of us are individuals with possibly different fitness goals. It is critical to
determine what your goals are when developing a long term fitness program.
STEELFLEX FITNESS proucts are pleased with your decision in using our
quality products to help reach your fitness goals. Below are some benefits
of exercising. We have listed these to help in reaching your fitness goals:

Strengthens heart and lungs
Increases energy
Lowers blood pressure
Increases metabolism
Prevents diabetes
Strengthens bones
Strengthens and tones muscles
Maintains weight loss
Improves productivity
Improves sleep
Reduces stess
Improves posture and appearance
Reduces feelings of depression
Improves sense of well-being

ACHIEVING YOUR
FITNESS GOALS

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It's important that your goals are well defined and reachable. Put your goals
in writing. The more specific you are the easier it will be to keep track of
your progress. Setting long term goals are best reached if one incorportates
short term goals in order to reach the overall long term goal.
The STEELFLEX product console provides you with several readouts that
can be used to record your progress. You can track Distance, Calories or
Time. Time is the most important and useful of the test functions.

SAMPLE GOALS:

Goal setting is a popular motivational technique. It's important to set goals
and reward yourself when initiating a new exercise program because
you're attempting to break current patterns and form a new habit. Whether
you use this technique or another, make fitness a priority in your life. You
can achieve the ultimate reward to yourself: you can establish the exercise
habit!
Some sample goals may be:

KEEPING AN EXERCISE Diary

Feel free to photocopy the following weekly and annual log sheet.
By doing so you can pridefully check and return to look at the progress
you have made.

To strengthen my heart by exercising 30 minutes three days a week.
(Goal Measurement: Exercise Time 90 minutes a week).
To improve my bodies ability to utilize and burn fat at a higher rate
by exercising at a low intensity for 45 minutes per session, 5 days
per week.
(Goal Measurement: Exercise Time = 225 per week).
To decrease work other daily stress by exercising for 20 minutes a
day on work days.
(Goal Mesurement: Exercise Time = 100 minutes per week).

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DIARY

Week #

Date:___________________
Number hours of sleep:__________________
Weekly Goals:_______________
Scheduled work out time:_______________
Reward:_______________
Level of intensity by % of your predicted maximal heart rate:
__________________

Rating of your percieved exertion (R.P.E., Borg Scale)
6 13 Some What Hard
7 Very, Very Light 14
8 15 Hard
9 Very Light 16
10 17 Very Hard
11 Fairly Light 18
12 19 Very, Very Hard
Photocopy and use on a weekly basis.

Day Date Workload Level Exercise Time Distance

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Totals

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11 = 66 19 = 114 27 = 162

12 = 72 20 = 120 28 = 168

13 = 78 21 = 126 29 = 174

14 = 84 22 = 132 30 = 180

15 = 90 23 = 139 31 = 186

16 = 96 24 = 144 32 = 192

17 = 102 25 = 150 33 = 198

18 = 108 26 = 156 34 = 204

HEART RATE CONVERSION CHART

(USE AS REFERENCE)

NO.280,Nangang 3rd Rd., Taiwan 540 R.O.C.

3F28, NO.5, Shin-Yi Rd., Sec.5, Taipei 110 R.O.C.

Tel:[phone] Fax:[phone]

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